Eventually, what was a workout becomes a warmup as you progress into bigger and better conditioning. Here is a mix of PT pyramids for a warmup, a super-set circuit to push your maxes and a Build Your Own Spartan 300 to see your creativity and ability to finish when tired. This is followed up by a sprint/jog cardio session.
PT pyramid warmup:
Warm up the upper body with pyramid push-ups/sit-ups/run sets:
- One push-up, one sit-up, run 25 meters
- Two push-ups, two sit-ups, run 25 meters ... up to 10. Stop.
Warm up the lower body with squat/lunges/25-meter run pyramid 1-10:
- One squat, one lunge/leg, run 25 meters
- Two squats, two lunges/leg, run 25 meters ... up to 10. Stop.
Repeat three times.
- Dips max
- Pull-ups max
- 100-meter bear crawl or quarter-mile sprint
Build Your Own Spartan 300:
Pick six exercises of 50 reps each, using barbells, dumbbells, TRX or calisthenics of your choice =
6 x 50 reps = total 300 reps
For instance, I like to mix in three calisthenics or TRX exercises and three weighted exercises such as:
- Push-ups 50
- Pull-ups 50
- Sit-ups 50 (all done in max rep sets in a circuit until all reps are counted)
- Bench press 50
- Push press 50
- Squats 50 or rows 50
- (barbell at 50% body weight)
Then run speed/cardio. Warm up with an 800-meter jog/light stretch.
Run speed and goal pace.
Repeat 6-8 times.
- Run 400 meters at goal pace for timed runs
- Walk one minute/light stretch
Optional swim workout:
Warm up with 500 meters at goal pace.
Repeat 6-8 times.
- Swim 100-200 meters at goal pace for swim tests.
- Rest with one-minute tread of water (no hands).
Give all of this a try in a single session or break it up into two workouts in a day or two, if needed.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to firstname.lastname@example.org.
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